This may sound a little crazy – nuts, even – but you can lower your chances of developing several diseases by eating a handful of, you guessed it, nuts every day. A Dutch study suggests that by eating at least 15g (0.5oz) of nuts or peanuts a day you will significantly lower your risk of an early death.

Previous studies found links between eating nuts and cardiovascular health, but this new Dutch study is different. Maastricht University researchers studied the results nuts have on our health during a 10-year study, and found that eating 15g a day lowers your “chance of death” by 23 percent.

How Nuts Is That?

More than 120,000 Dutch people aged 55-to-69 provided the researchers with dietary information, as well as some lifestyle information. 10 years later the researchers looked at the mortality rates of these individuals.

The premature mortality risk due to cancer, diabetes, respiratory and neurodegenerative diseases was lower among the nut consumers. The mortality rates correlated to disease were all lowered. The rates of contracting these diseases were all lowered as well.

Of those studies, the people who consumed 10-15g of nuts a day were:



less likely to contract neurodegenerative disease


less likely to contract respiratory disease


less likely to contract diabetes

Prof Piet van den Brandt, who led the study which was published in the International Journal of Epidemiology, says, “It was remarkable that substantially lower mortality was already observed at consumption levels of 15g of nuts or peanuts on average per day.”

There is no benefit for peanut butter because it is so high in salt and trans fats. If you ever feel the need to eat peanut butter, you’re better off making your own or just staying away entirely. Nuts (and peanuts) on the other hand are really quite good for you. Even if it’s just a handful a day.

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All in a Nut(shell)

Monounsaturated and polyunsaturated fatty acids:“healthy” fats lower LDL cholesterol and help develop and maintain cells in the body. They also are a great source of vitamin E, as well as help lower the risk of coronary disease and stroke

Various vitamins: most B vitamins (including folate), vitamin E, and minerals such as calcium, iron, zinc, potassium and magnesium are found in most nuts.

Antioxidants: minerals like selenium, manganese and copper are found in most nuts and are great natural antioxidants.

Fiber:nuts are a great source of dietary fiber.

Nuts Health Benefits!


protein, calcium and vitamin E

Brazil nuts:

fibre and selenium: just two brazil nuts a day provides 100% daily recommended dose for selenium


plant based iron and a low GI rating


low GI, fibre and vitamin C (although much vitamin C is lost during cooking)



fibre, potassium, folate, vitamin E


highest in monounsaturated fats, thiamin and manganese


fibre and antioxidants

Pine nuts:

vitamin E and the arginine amino acid


protein, potassium, plant sterols and the antioxidant resveratrol


alpha linoleic acid: plant omega 3 and antioxidants




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The Hearty Soul
Health Network
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